Blackened Salmon Sandwich

Name: Blackened Salmon Sandwich
Yield: makes 1 serving
Ingredients: 1 (3 1/2-ounce) salmon fillet, skin and bones removed (I used wild-caught) Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant; I used a Misto); 1 teaspoon Cajun or blackened seasoning (choose one where salt is not listed as the first ingredient); 1 (about 3 1/2-inch-diameter) whole-grain or whole-wheat hamburger bun; 1/4 cup arugula leaves or other green lettuce; 2 (1/4-inch-thick) tomato slices; 1 very thin slice of onion (I used red onion); 1/2 tablespoon honey mustard

December 9, 2011

I use wild-caught salmon when possible because it’s lower in fat than farm-raised. That said, it is more expensive and harder to find in many areas of the country, especially if you’re buying it fresh. But you can always check the freezer section, where it is more commonly found. If you do end up using farm-raised salmon, add about 12 calories and 1.5 grams of fat per ounce over wild-caught.

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